The question of choosing a vitamin complex, method of administration and benefit is very relevant today. A variety of vitamin supplements presented on pharmacy shelves is an easy way to compensate for the deficiency of vitamins and minerals. But when and how to drink vitamins, so as not to harm health? To get the maximum benefit from multi-colored tablets, you need to understand some of the nuances of their intake.
The importance of vitamins in the human body
Vitamins and minerals play a significant role in the life of every person. Their tasks include:
- Maintaining normal metabolism.
- They are responsible for physical activity.
- Strengthening the protective properties of the immune system.
- Acceleration of recovery after illness.
- Improving the appearance: clean and velvety skin, strong and healthy nails, silky and elastic hair.
Nevertheless, with all the above advantages, an excess of vitamins in the body leads to an imbalance.
An excess of vitamin C leads to an allergic rash, adversely affects the functioning of the stomach and contributes to the formation of kidney stones. Moreover, oversaturation with this microelement interferes with the absorption of magnesium and vitamin B6.
An overdose of vitamin D is the road to a constant feeling of nausea, brittle and brittle bones, and regular headaches.
Excessive levels of retinol (vitamin A) in the body initiate severe headaches and signs of intestinal infection, which are accompanied by nausea.
The conclusion, which suggests itself: drinking vitamins, as you like, is harmful. For admission you need good reason, among which, first of all, the appointment of a doctor. The doctor, judging by the analyzes, will determine the lack of vitamins, as well as their overabundance and select an individual solution. He will also tell you which vitamins to drink for a woman and which ones are suitable for men.
The optimal time for taking vitamins
According to statistics, the lack of vitamins and minerals lies in the malnutrition of most people. However, with all the desire, it is impossible to extract all the necessary nutrients from the plate. Vitamin and mineral complexes are called to help and fill the gap.
The timing of taking vitamins is of great importance. The degree of benefit received depends on this. It is advisable to drink vitamins as indicated in the attached instructions.
Certain vitamins for much better absorption are drunk on an empty stomach, some with food or after a meal.
On an empty stomach
The best time in this case is after sleep. The rule of consuming vitamins on an empty stomach is to take it 30 minutes before breakfast.
Breakfast Reception
Some varieties of vitamins and minerals are preferable to take with food. For example, magnesium taken at the same time with food reduces the risk of sudden diarrhea. And the simultaneous intake of iron during lunch will save you from upset gastrointestinal tract.
It is known that most vitamins are recommended to be consumed during the morning meal. For instance:
- B vitamins;
- vitamin K;
- vitamin C;
- multivitamin complexes.
Morning time is convenient, because there is no need to remember during the day: when to drink vitamins and how many pills still need to be consumed. As it turned out during the research, B vitamins taken at breakfast are converted into energy during the day.
The nuance that may arise is the incompatibility of vitamins. You can not combine calcium and complex with iron in one dose. Because calcium is able to absorb iron. Therefore, if in the morning a multivitamin complex with iron is taken, then calcium gluconate is better to be transferred to another time.
The absorption of iron is facilitated by vitamin C. Therefore, the combination of these two trace elements, on the contrary, will be useful.
What vitamins to drink after dinner?
Not everyone can take vitamins at breakfast. In this case, the best option for taking vitamins of groups B, E and C, and other complexes is lunchtime. An important rule - for the best assimilation it is necessary to eat food and at the same time drink vitamins, no matter what their functions.
Compatibility of vitamins and minerals: together or separately?
Having figured out over time, there remains an unresolved question of whether it is possible to drink vitamins all together or whether it is better to use separately. There are a number of rules, observing which, you can increase the benefit of taking mineral complexes.
It is a well-known fact that vitamins have a great influence on the assimilation of each other, both good and negative. For example, retinol (vitamin A) is easier to digest and is more useful when combined with vitamins of group B, as well as E and D. And an enhanced result from the latter is formed in the addition of calcium, zinc and phosphorus.
Vitamin C promotes the beneficial absorption of B vitamins. Meanwhile, the first is better absorbed in combination with calcium and magnesium.
Solar vitamin D is ideally combined with vitamin A, C, calcium and phosphorus.
Taking a large dose of minerals with other trace elements provokes rivalry, and there is a suppression of the ability of the latter to assimilate.
As mentioned above, calcium is most often drunk at maximum dosages. As a result, calcium intake must be moved, separately excluding combination with other multivitamins and minerals. Modern vitamin-mineral complexes include a moderate amount of calcium in one tablet, for example, with iron. Due to this, it does not affect the assimilation of the latter. In the case when you need to take calcium in increased doses, it is advisable to split the intake of vitamins in half.
Increased may also be the dosage of magnesium and zinc. Therefore, these two elements should be taken separately from other vitamins.
Prolonged intake of zinc, as a rule, the course is designed for up to 2.5 months, removes copper from the body. In this regard, in order to avoid a lack of copper, it is useful to connect the intake of a vitamin complex with the content of this metal.
Some types of vitamins can increase the absorption of nutrients from other supplements or foods. For example, vitamin C enhances the absorption of iron from consumed foods.
Fat-soluble vitamins: A, D, E, K are best absorbed with a meal that contains healthy fats. For example, with fish.
Otherwise, some additives from this list disrupt the assimilation of other fat-soluble substances. For example, the absorption of vitamin K is blocked by as much as 50%, while vitamin A is not affected in this competition. In order to increase the benefits of supplements in this case, it is recommended to take vitamins K, E and D separately from other fat-soluble mineral complexes.
Judging by the reviews, then balanced vitamin-mineral complexes are most effective and safe for use, since adverse reactions and overdose are practically excluded.
Combination with drugs
Anyone who takes vitamins should keep in mind that certain drugs have a big impact on absorption. The interaction of vitamins with products from a certain group can provoke the appearance of side effects.
It is forbidden to use coagulants medicines (contributing to blood thinning) and taking vitamins E and K.
The combined use of antibiotics or drugs aimed at lowering blood cholesterol with vitamins A (retinol) can cause health problems.
Acetylsalicylic acid leaches vitamins B, C and A from the body, as well as calcium and potassium.
The absorption of vitamins B12, A, E, D is strongly influenced by sleeping pills, which also lower the level of calcium in the body.
Laxatives significantly inhibit the work of vitamins E, A and D.
To avoid the above problems, it is better to ask your doctor in advance about which vitamins you need to drink without disagreeing with your treatment.
The effect of foods on vitamins
Strong drinks negatively affect the entire body. As for mineral complexes, vitamin A is destroyed, potassium, calcium and B vitamins are excreted.
Nicotine addiction reduces selenium, destroys vitamin C, A and E.
A daily serving of caffeine does not give a chance for the absorption of B vitamins and nicotinic acid. Additionally, but slightly reduces the level of calcium and iron.
Indications and contraindications
Vitamin-mineral complexes are shown in the following cases:
- lack of one or another component that was identified by the input analyzes;
- replenishment of microelements in the body after injuries or surgery (calcium after fractures, iron after blood loss);
- in combination with drug therapy (potassium for heart problems, vitamin C for colds, B vitamins for pathologies of the nervous system);
Contraindications:
- hypervitaminosis;
- the presence of diseases in acute form, in which some substances can only worsen the condition;
- individual intolerance to the components.
Admission Rules
The intake of mineral complexes is inevitable when the body is not able to get them from food, is depleted and lacks nutrients. What vitamins should I drink? Only those whose appointment has been prescribed by a doctor.
A well-balanced complex selected by a doctor and competent reception protect the body in the season of colds, and gives strength for full functioning.
The release form can be either tablet or liquid. There are two types of vitamins:
- food supplement;
- vitamins for treatment.
As a rule, the second type is prescribed by a doctor in high dosages. Nevertheless, the bioadditive also requires consultation and control of a specialist.
The complex is canceled when allergic reactions occur, such as:
- redness on the skin;
- itching
- rash.
To increase the absorption of vitamins after eating, food should be of natural origin and of good quality.
To get the desired benefit, the intake of vitamins should be regular and preferably at the same time. Drink with a moderate amount of clean, warm still water. The answer to the question of how much to drink vitamins is determined individually.
Important! Exceeding the dosage indicated in the instructions can be dangerous.
According to doctors, there is no ideal vitamin complex. A solution selected in the individual case based on the results of laboratory tests is the best option that can bring maximum benefits to humans.